Crossfit should be fun, challenging and varied, this means hitting the RX button shouldn't be the most important thing in our Crossfit day, enjoying your workout and getting better each session should be your goal.

Now us coaches still know doing a workout RX (as prescribed) is a big thing for most athletes, and don't get me wrong we love seeing people work hard to get to that level.

Remember thought if you want to be a bit HEALTHILY competitive and want to tick that button, you must adhere to the movement standards. DON’T CHEAT YOURSELF!

If you cant squat low enough yet, but want to do a workout AS PRESCRIBED, work hard to get lower every session so you can get below parallel and tick that RX button. If that wall ball doesn't hit the 10 foot target, or your chin doesn't go over the bar NO REP yourself if you want to tick RX.

Here are the majority (not all) of our movements and standards.

Squat (any) - front/back/overhead/wallball/thruster

At bottom hips below parallel (below knees) and at top hips and knees locked out (body upright and straight)

Lunge

At bottom knee to hit floor - at top knee and hips to be fully locked out.

Push up

At bottom chest (nipple line or above) must touch floor at top arms must be locked out. Body to remain straight - no caterpillar

Sit up

hands to touch floor above head and touch toes at upright position.

Pull up (strict,kipping or butterfly)

At bottom arms to be fully extended - At top CHIN must be fully over the bar.

Toes to bar

At bottom arms to be fully extended and feet must be behind plane of pull up bar - at top both feet must touch the bar at the same time.

Chest to bar pull up

At bottom arms to be fully extended at top CHEST BELOW CLAVICLE must touch the bar.

Ring rows

At bottom arms must be fully extended (straight) and at top chest must touch rings.

Box jumps

Must be 2 foot take off and must stand totally upright at top of box. - can step down or jump down still as RX

Box jump overs

Must be 2 foot take off, both feet must be on box at same time - DO NOT NEED TO STAND UP - can jump or step down for RX

Kettle bell swings

Russian - kettle bell is to travel BEHIND upright plane (so behind midpoint of foot) and to eyeline at the top.

American - kettle bell is to travel BEHIND upright plane and top the kettle bell must be fully inverted (bell over the handle), centered over the feet with the hips and knees fully extended and the arms straight.

Wall balls

SEE SQUAT STANDARD for bottom of squat at top ball must hit 9 foot for women and 10 foot for men.

Thruster

At bottom SEE SQUAT STANDARD , at top arms to be fully locked out and head through arms.

Movement standard - keeping the RX button real!